Diabetes prevention may come down to simple, everyday food choices. According to Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, the research points to four foods worth eating more of — and two worth cutting back on.
Foods associated with a lower risk of diabetes:
A large pooled study tracking over 194,000 people found that higher whole grain intake was associated with a 29% lower risk of type 2 diabetes. Other research has linked:
- Whole fruit — especially blueberries, grapes, and apples, eaten at least twice a week — to up to 23% less diabetes
- Green vegetables to 14% less diabetes
- Legumes and lentils to 35% less diabetes
Foods associated with a higher risk of diabetes:
Ultra-processed food was associated with a 31% higher risk of diabetes. Separately, a Harvard study found that people who ate the most red meat — whether processed or unprocessed — had a 62% higher risk of diabetes compared to those who ate the least.
The takeaway
To help lower your risk of diabetes, consider eating more whole grains, vegetables, fruit, and legumes, while cutting back on red meat and ultra-processed food.
For more science-backed nutrition guidance, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.
Sources: BMJ — whole grain intake and type 2 diabetes; BMJ — fruit/vegetable intake and type 2 diabetes; Harvard Gazette — whole fruit and diabetes risk; FoodNavigator — legumes and diabetes risk; Deseret News — Harvard red meat study; Glycemic Index Foundation — ultra-processed food and diabetes; NLM Native Voices